Strength
Gymnastics
3x
False grip hold :20
Inverted row x8 3.3.3.1 tempo
Support hold :20
Ring push up x8 3.3.3.1 tempo
Metcon
6 rounds
:30 med ball clean
:30 burpee
:30 row
-1:30 rest
Accessory
3 rounds
8 Landmine row
8 ½ kneeling db press
8 Back ext